First try

10K Challenge prep!

 

Announcements etc…

  • The 10K Challenge Returns Jan 6th!  Can you do 10,000 double unders (or singles) in 30 days!  That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth.  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
  • Holiday Schedule
    • Dec 24: reg morning schedule, closed at 1pm
    • Christmas: Closed
    • Dec 26: late start – Reg classes start at 8:30am
    • New Year’s Eve: reg morning schedule, closed at 1pm
    • New Year’s Day: Open gym 8am to Noon only
    • Jan 2: back to normal!

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. Deadlift: 5-5-5+ (65-75-85%) *add 10lbs to your working 1RM for this new cycle

B. For time:
30 squat cleans (155/105)
40 burpees
50 GHD situps

 

 

CSPORT

A. Complete 1 round every 4 min x 4 sets (16 min total)
200 run or row
15 wall balls
20 switch lunges 10/10
*scale reps as needed so that you have at least 1 min rest each round

B. AMRAP in 12 min
10 cal bike
15 bench press
20 weighted step ups 10/10

C. AMRAP in 12 min
Max plank hold buy in (5 min cap)
10 ab wheels
15 KBS
100m run

Ten is enough

Rainy Day Vibes.

 

 

Announcements etc…

  • The 10K Challenge Returns Jan 6th!  Can you do 10,000 double unders (or singles) in 30 days!  That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth.  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. 3 rounds:

8-10 heavy single arm DB rows ea side
15 light/moderate DB lateral raise
15 banded ext. rotation ea side

B. 10 rounds for time:

25 double unders
20 lunges
15 abmat situps
10 pullups

 

 

CSPORT

A. 10 min clock
4 min bike or row
3 min walking lunges
2 min Devils press
1 min plank hold

B. 10 min clock
4 min bike or row
3 min burpees
2 min weighted sit ups
1 min plank

C. AMRAP in 10 min
10 SA rows each arm
15 skull crushers
200m run

D. AMRAP in 10 min
50 jump rope
15 KB high pull
15 goblet squats

Enter Sandbag

Cheer squad looking strong this year.

 

 

Announcements etc…

  • The 10K Challenge Returns Jan 6th!  Can you do 10,000 double unders (or singles) in 30 days!  That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth.  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

CROSSFIT

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 5-5-5+ (65-75-85%) *add 5lbs to your working 1RM for this new cycle

B. AMRAP in 20 min:

  • 10 heavy sandbag cleans
  • 10 burpee box jump overs (24/20)
  • 10 cal assault bike

 

 

CSPORT

A. AMRAP in 5 min
15 jump rope
5 boot strap squats
15 jump rope
:30 straight arm plank

B. Final week of the strength cycle!
4 sets:
10 RDL
10 Seated overhead press

C. 1 round:
Block run
50 sit ups
40 KBS
30 pull ups
20 burpee box jumps
30 pull ups
40 KBS
50 sit ups
Block run

a grip of fun

Family first!

 

 

Announcements etc…

  • The 10K Challenge Returns Jan 6th!  Can you do 10,000 double unders (or singles) in 30 days!  That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth.  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

CROSSFIT

S&P Cycle: SQUAT – press – acs – pull – off

A. back squat: 5-5-5+ (65-75-85%) *add 10lbs to your working 1RM for this new cycle

B. 3 rounds for time:

500m row
20 t2b
2 laps DB farmer carry (50/35)

 

 

CSPORT

A. 1 min @ each x 4 rounds
Weighted step ups
Plank
Jump rope

B. 3 rounds
10 knees 2 elbows
20 DB ground to OH
30 cal bike or row
40 Jump rope
50 sit ups

C. 4 sets:
15 SA row per side
15 side bends per side
10 ab wheels

double dip

Rivalries are made in the playoffs.

 

Announcements etc…

  • The 10K Challenge Returns Jan 6th!  Can you do 10,000 double unders (or singles) in 30 days!  That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth.  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

CROSSFIT

S&P Cycle: squat – press – acs – pull – OFF

A. For time:

20 power snatch (135/95)
40 DUs
25 OHS (135/95)
50 DUs
30 back squats (135/95)
60 DUs
35 ring dips
70 DUs
40 burpees
80 DUs

B. Max reps abmat situps in 1 min. then immediately into max UB plank hold (5 min cap)

 

 

CSPORT

A. 4 sets:
15 KB high pull
15 Tri ext.

B. 4 sets:
15 bent over 2 arm row
15 hamstring curls

C. 21-15-9
Cal bike
Push ups
KBS

D. 21-15-9
Wall Balls
Box jumps
400m run each round

10.0 on the stricter scale

Devil’s press is so fun…

 

Announcements etc…

  • The 10K Challenge Returns Jan 6th!  Can you do 10,000 double unders (or singles) in 30 days!  That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth.  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. deadlift: 5-3-1+ (75-85-95%)

B. 3 rounds for time:

30 cal C2 bike
20 power cleans (135/95)
10 strict pullups
600m run

 

 

CSPORT

A. As a warm up
3 rounds:
:30 side bend left
:30 side bend right
:30 side plank left
:30 side plank right

B. AMRAP in 10 min
10 Dips
10 Bench press
10 Lunges per leg

C. AMRAP in 10 min
10 cal bike or row
10 pull ups
10 Russian twists per side

D. AMRAP in 10 min
10 KBS
10 Good mornings
200m run

Pace off

Good ol’ fashioned plank off.

 

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. 2 rounds
25 DB bicep curls
25 banded triceps pressdown
50 banded lateral steps

B. 5 rounds, each for time:

10 cal assault bike sprint
8 UB thrusters (AHAP)
35 double-unders

*rest 2 min

 

 

CSPORT

A. AMRAP in 5 min
400m row or run buy in
AMRAP Devils press with time left
rest 1 min x 2 sets

B. 30-20-10
Cal Bike
Weighted sit ups
Burpees

C. 3 sets:
1 min straight arm plank
15 curls
15 skull crushers

Block party

Fan club.

 

 

 

CROSSFIT

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 5-3-1+ (75-85-95%)

B. For time:

20 bar muscle ups
block run
40 toes to bar
block run
60 GHD situps
block run

 

 

CSPORT

A. 1 min @ each x 3 rounds
Plank
sit ups

B. 1 round sprint every 4 min x 3 rounds
15 thrusters
10 burpees
10 cal bike or row
*scale as needed to ensure you have a minute of rest b.t rounds

C. AMRAP in 20 min
400m row or run
10 SA row each arm
10 ab wheels
15 box jumps
15 goblet squats

run the clock

Child labor.

 

Announcements, etc… 

  • BLACK FRIDAY MEMBER DEALS:  Did you know you can order gear from our site and select in-store pickup and we will bring it to the gym for you… This is the perfect week to take advantage of it too, because our entire site is 20% off, and we’re giving our members an additional 5% off with code VIP2019.  Just enter the code at checkout!  And please give us a few days to get the order to the gym as we will be slammed trying to fill orders with the holiday rush.  Happy Thanksgiving!

 

 

CROSSFIT

S&P Cycle: SQUAT – press – acs – pull – off

A. back squat: 5-3-1+ (75-85-95%)

B. For reps on a 10 min running clock:

4 min max cal row
3 min max burpee pullups
2 min max air squats
1 min max KBS (70/53)

 

 

CSPORT

A. Ab Circuit warm up
AMRAP in 5 min
10 side bends per side
:45 straight arm plank
30 bicycle sit ups

B. AMRAP in 10 min
15 cal bike
15 bench press
15 DB front squats

B. AMRAP in 10 min
20 lunges, 10 per leg
20 wall balls
20 sit ups

C. AMRAP in 10 min
:30 side plank per side
30 jump rope
300m row

D. AMRAP in 5 min
MAN MAKERS!

Oh hey Isabel

Teen class bike relays!

 

 

Announcements, etc… 

  • BLACK FRIDAY MEMBER DEALS:  Did you know you can order gear from our site and select in-store pickup and we will bring it to the gym for you… This is the perfect week to take advantage of it too, because our entire site is 20% off, and we’re giving our members an additional 5% off with code VIP2019.  Just enter the code at checkout!  And please give us a few days to get the order to the gym as we will be slammed trying to fill orders with the holiday rush.  Happy Thanksgiving!

 

  • Thanksgiving Schedule: 
    • Wed: reg schedule
    • Thanksgiving: closed
    • Friday: Open gym 8am to noon
    • Saturday: reg schedule

 

 

CROSSFIT

A. “Isabel” 30 snatches for time (135/95)

B. For time:

100 double-unders
75 lunges
50 wall balls (20/14)
75 lunges
100 double-unders

 

 

CSPORT

A. Ab Circuit warm up
AMRAP in 5 min
10 side bends per side
:45 straight arm plank
30 bicycle sit ups

B. AMRAP in 10 min
15 cal bike
15 bench press
15 DB front squats

B. AMRAP in 10 min
20 lunges, 10 per leg
20 wall balls
20 sit ups

C. AMRAP in 10 min
:30 side plank per side
30 jump rope
300m row

D. AMRAP in 5 min
MAN MAKERS!